Heart-Healthy Dinner in Less than Thirty Minutes

Enjoy a heart-healthy meal this summer with this quick and delicious grilled salmon salad.

Homemade lemon garlic dressing accentuates the herbaceous nature of Grilled Salmon Salad and is loaded with vitamins and nutrients derived from raw fennel and jicama. In addition to the “anise-like” flavor of fennel, often described as a less intense licorice taste, the Omega-3 fatty acids found in the organic salmon are nutritious and delicious for your body, mind, and soul.

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Heart-Healthy Insight

Fennel

Fresh fennel bulb is a good source of vitamin C, a water-soluble vitamin critical for immune health, tissue repair, and collagen synthesis (2Trusted Source). Vitamin C also acts as a potent antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals (3Trusted Source). Both the bulb and seeds contain the mineral manganese, which is important for enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing (4Trusted Source). Aside from manganese, fennel and its seeds contain other minerals vital to bone health, including potassium, magnesium, and calcium (5Trusted Source).
SOURCE:
https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits

Jicama

Jicama contains many important vitamins and minerals, as well as a significant amount of fiber. In fact, one cup (130 grams) contains the following nutrients: Calories: 49 Carbs: 12 grams Protein: 1 gram Fat: 0.1 gram Fiber: 6.4 grams Vitamin C: 44% of the RDI Folate: 4% of the RDI Iron: 4% of the RDI Magnesium: 4% of the RDI Potassium: 6% of the RDI Manganese: 4% of the RDI
SOURCE:
https://www.healthline.com/nutrition/jicama-nutrition-benefits#TOC_TITLE_HDR_4

Salmon

Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams (1, 2). Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them. Salmon is rich in high-quality protein.
SOURCE:
https://www.healthline.com/nutrition/11-benefits-of-salmon#TOC_TITLE_HDR_3

Easy 30 Minute Meal

Grilled Salmon Salad with Lemon Garlic Dressing

Author: Rebecka Evans
Prep Time: 15
Cook Time: 5
Total Time: 20 minutes
Category: Salad
Method: Grill
Cuisine: American

Print Recipe

Description

Enjoy a heart-healthy meal this summer with this quick and delicious grilled salmon salad.

Dressed with a homemade lemon garlic dressing, the salad is packed with vitamins and nutrients derived from raw fennel and jicama as well as, Omega-3 fatty acids found in the organic salmon. Nutritious and delicious, this recipe will feed your body, mind, and soul.

Ingredients

Scale

FOR THE SALAD:

2 6-ounce salmon filets

1/4 cup plus, 1 teaspoon Lemon Garlic Dressing (recipe below)

1 small jicama, peeled, sliced, and cut into thin strips (about 1 cup)

1 fennel bulb, cut into thin strips

1 small, unpeeled red apple, sliced, and cut into thin strips.

1 4-ounce drained, canned water chestnuts

1 4-ounces can mandarin oranges, drained

2 tablespoons chopped fresh coriander or parsley

1/4 teaspoon salt

1/4 teaspoon black pepper

LEMON GARLIC DRESSING:

3 tablespoons olive oil

3 tablespoons fresh-squeezed lemon juice

3 Tablespoons rice vinegar

1 Tablespoon white vinegar

1 1/4 teaspoon honey, divided

1 garlic clove, minced

5–6 edible pansy flowers

Instructions

Dry salmon fillets with a paper towel
Season fillets with a pinch of salt and pepper
Brush salmon with 1 teaspoon lemon garlic dressing
Place seasoned salmon, on a hot gas grill or cast iron pan. Cook without turning for 3-5 minutes or until caramelized. Remove to a plate, and set aside
In a medium bowl, combine jicama, fennel, water chestnuts, apples, mandarin oranges, and coriander. Season with salt, and pepper. Add 1/4 cup garlic lemon dressing as toss to coat
Serve grilled salmon on a bed of salad
Finish salad with more lemon garlic dressing

Keywords: Grilled Salmon Salad, Salmon, Salad, Lemon Garlic Dressing, Healthy,

Healthy Dishes that Taste Great

The indulgent flavors of this heart-healthy recipe make it the perfect choice for summer family BBQs, entertaining guests, or simply enjoyed alfresco with a copy of FYI Magazine, and a glass of white wine. ENJOY!